Weather 55 – Rain eventually showed up COP – Kardashian Disclaimer Prayer Warm-up SSH 15 IC Don Quixotes 15 IC LBAC 15 IC (both ways) Mosey to other end of park Imperial Walkers 20 IC TTT 10 IC HW 15 IC Motivators (7) The THANG Crabs v Bears Count off (1-2).
Tag: Heisenberg
Shouldering the weight of a 40 year birthday Q.
21 PAX came out this morning to help me celebrate turning 40. Weather: A unseasonably mild 40 degree, clear morning in East Tennessee Disclaimer Prayer COP Side Straddle Hop (40 IC) Little Baby Arm Circles (20 IC forwards, 20 IC backwards) Through the Tunnel (11 IC) Shoulder Pretzels (40 IC)
12 Moves of a Iron Horse Christmas Vol 2
15 PAX rolled out of bed for a Rudy VQ. Jester brought a heatwave back from AL for a balmy 40 degree morning. Those lucky enough to arrive 5 minutes early had the pleasure of enduring a warm-up burpee train to get the day started off right. Questions were asked
The 12 Smokers of Christmas
Weather 37 – foggy COP – Kardashian Disclaimer Prayer Warm-up Good Morning 6 IC SSH 12 IC Don Quixotes 12 IC Imperial Walkers 12 IC LBAC 12 IC (each direction) Merkins 12 IC TTT 12 IC Mosey to steps and back to Amphitheatre The Thang In the spirit of 12
Abvent and Birthdays
Time: 0700 Temp: 29F 21 PAX chose the red pill and showed up for the 2nd birthday Q of the week. Word on the street is that there’s another one next week. YHC signed up for the 12/3 Q to offer my 38th birthday beatdown. Then Donatello’s M asked if
Oh What A Terrible Webbs We Weave!
Time: 0530 Temp: 36F Humidity: Yes! But we are glad to have the rain last night. DISCLAIMER COP WARMUP SSH x40 (IC) Imperial Walker x20 (IC) Hillbilly Walkers x20 (IC) Merkins x10 (IC) LBAC x20 (IC) x20 Reverse (IC) Arm Macarena (Arm Pretzels) x20 (IC) Squats x20 (IC) Lunges x10 (IC)
Donatello Turns 40
The day has finally arrived—YHC turned 40. Typically Birthdays do not phase me, it’s just another day. I have to confess, however, that 40 feels a little different. It’s a significant milestone. Statistically—I’ve lived half my life. Of course with my family gene pool, that may be generous. My initial
Inaugural Iron Horse Bowl
Weather: 35 deg 75% humidity COP Disclaimer Prayer Warm Up: all IC Good Mornings Willy Mays Hays SSH Imperial Walkers Hillbilly Walkers Merkins Windmills Mosey to start of loop around the field for instructions for the Mayhem Mile: 25 squats, run half lap, 10 Atomic Merkins, Run half lap. 25
Come one, come all to the Rucktastic Thanksgiving Parade
It was a warm 50 degree start to the morning. A light rain fell last night so the ground was soft and comfy. 15 PAX showed up for a Rucktastic-Merktastic-Squatastic Thanksgiving Day. COT Prayer SSH (IC) 22 LAC (IC) 22 TTT (IC) 10 Merkins (IC) 22 Now that the warm
The Math Don’t Lie 25 = 26
TIME: 05:30 AM (10:30 Zulu) TEMP: 25F (-8C or 265K) DISCLAIMER COP WARM-UP SSH x 30 (IC) Merkins x15 (IC) Squats x20 (IC) SSH x20 (IC) Merkins x10 (IC) Lunges x10 (IC) THE THANG Set 1 (x2) High knees – 1min (longer to get body temp and heart rate up)